What is the difference between Steel Cut Oats, Oat Groats, and Rolled Oats?

Great question! I know there is a lot of confusion about all the information about oats, so I'm here to help set the record straight. 🙂

All forms of oatmeal derive from oat groats, which are whole, unbroken oat grains.

Rolled Oats are groats that were steamed, sent through a rolling machine, steamed again and toasted, producing thick flakes of oatmeal. Steel cut oats are made from oat kernels that have been chopped into thick pieces. These are both more wholesome options than instant or quick-cook oats.

I recommend soaking, sprouting or fermenting your oats for 7-24 hours beforehand because it allows for things like the breakdown of the phytic acid and the neutralization of enzyme inhibitors, all of which add up to easier digestion, increased nutrient intake, and more energy!

Leave me a comment on any of these blogs and let me know if you have any questions, or if I can help you further!

What are the benefits of soaking, sprouting, or fermenting grains before eating them? How do I do it?

When you soak, sprout, or ferment your grains before eating them, you get rid of the nutrient-blocking acid that coats the grain. This makes it much easier for your body to digest it while simultaneously allowing for the absorption of all the nutrients.

Great question!Cravings (specifically for carbs and sugar) are often caused by a lack of adequate energy stores in the body, and indicative of unstable blood sugar.Your body needs a steady supply of nutrients to function, and if your reserves are low, your body will send signals to your brain to search for something quick to keep you going. Often times when this happens, we reach for sugar.If you find that you constantly get cravings, check in with your food intake.Are you eating enough protein? Enough fiber-rich greens? How about healthy fat? Those nutrients are very satisfying and deliver a slow, lasting energy to the body just like complex whole-food

When a craving hits, try eating a big handful of dark, leafy greens, or a protein-based snack with a little healthy fat.To read more about this, check out "There's No Such Thing as a Perfect Diet" on the blog.-Betty Rocker

When is the Best Time to Eat Carbs?

I'm glad you asked!

If your goal is to get (and stay) lean, the best times to eat (the right kind of) carbs are:

1) In the morning

-your body is looking for energy and glucose after fasting all night during sleep

Carbohydrates are made of fiber, starch, and sugar, and the balance of those three things are what determine if the carb is healthy for you or not. Most processed carbs (like bagels, bread, and breakfast cereals) have unnaturally high amounts of sugar, which can translate directly into excess body fat, so you want to aim for natural, whole food sources of both simple and complex carbs instead.

In the Body Fuel System, I focus on soaked, sprouted or fermented whole grains as the staple source of carbohydrates, primarily because they are very nutrient-dense. I like when food gives me the biggest bang for my buck. 🙂

Potatoes are also a wonderful food, rich in potassium.

I personally prefer sweet potatoes, which are even higher in potassium than regular potatoes, as well as in calcium and Vitamin A. That said, regular and sweet potatoes score similarly on the glycemic index. (Check out this article for more info on that!)

As I mentioned, I use soaked, sprouted or fermented whole grains and sweet potatoes in all of my signature Meal Plans. If you prefer regular potatoes and they are readily available to you, it’s fine to swap out the carbs in my program once or twice a week.

Enjoy!

My Biggest Weakness is Carbs, What Should I Do?

Great question and you are not alone!The truth is, carbohydrates are nothing to be afraid of. In fact, your body uses carbs in a lot of important ways, and you actually need them to function properly.

It’s more important to pay attention to when you eat carbs, and what kind of carbs you eat.

If your goal is to get (and stay) lean, the best times to eat (the right kind of) carbs are:1) In the morning- your body is looking for energy and glucose after fasting all night during sleep2) Before your workout-your body needs some energy to burn and use during the workout3) After your workout-you use your muscle’s stored energy sources - glycogen - during a workout, and carbs replenish it!
The other important thing to keep in mind is not all carbs are created equal!You'll find the details in Carbohydrates 101: How to Eat Carbs to Your Advantage, but here are the basics:

Carbohydrates are made of fiber, starch, and sugar, and the balance of those three things are what determine if the carb is healthy for you or not.

Most processed carbs (like bagels, bread, and breakfast cereals) have unnaturally high amounts of sugar, which can translate directly into excess body fat, so you want to aim for natural, whole food sources of both simple and complex carbs instead.Your healthiest carb choices are foods like fruit, vegetables, quinoa, brown rice, and steel cut oats.

An excellent blueprint of nutritional guidelines, the Body Fuel System is the ultimate Nutrition 101 reference point. With 4 weeks worth of Meal Plans, this plan is an excellent resource for both the beginner learning the fundamentals of healthy eating as well as the seasoned healthy-eating veteran looking to dial it in around a specific goal or result; after all, we can all use a little reminder of the basics from time to time!

The 30-Day Challenge Meal Plan comes with not only 4 weeks of carefully crafted Meal Plans, but also 4 extra cookbooks as my gift to you. The extras - Desserts, Green Smoothies, Healthy Entrees, and Bonus Recipes - expand your healthy eating library by more than 170 ADDITIONAL recipes, on top of the original 4 weeks! This plan comes with a condensed Healthy Eating Guide to get you started off in the right direction.

Whether you are interested in trying a sample of the Betty Rocker philosophy or are looking for a jumpstart to help you refocus and reset, the 7-Day Meal Plan is a really great place to start. This plan is for busy people who want easy-to-make healthy recipes and a simple layout of the best combinations of nutrients to boost metabolism, increase energy, burn fat naturally, and support an active healthy lifestyle.

-Betty Rocker

How Do I Know How Much to Eat?

Great question!

Everyone is different when it comes to how much their body needs to be satisfied and function properly. No two people will always need the exact same amounts of food.

In general, men and very active individuals will have higher food needs than women and inactive/moderately active individuals. And our needs will change depending on our activity for the day.

On days that you don't train or do much activity, you will probably not feel as hungry. That doesn't mean you need to restrict calories - it just means you might not need 5-6 meals a day.

It's always best to listen to YOUR body because you know it best - if you eat the designated portions in a meal plan and still feel hungry or are having cravings at the end of the day, that means you didn't eat enough.

I wrote a series of articles that go over the recommended amounts for each macro nutrient - protein, fat and carbohydrates. These will help give you guidance on how much to eat as well as some great options for each food group. Greens are also super important to include in your daily meals so be sure to check out the article on greens as well.

I also recommend using my meal plans as a guideline and increase the portions as necessary depending on your personal needs.

With so many different protein powders on the market it can be confusing to know what to look for! I recommend choosing one that is as natural as possible, has limited added sugar and no artificial ingredients.

I use protein powder in addition to the protein I include in my daily intake from plant and animal sources, and only have a protein powder once a day - generally on days I train. Check out this awesome articleI wrote that will give you more info on how to include protein into your diet, how much you need and it's amazing benefits!

All of Betty Rocker’s Meal Plans are designed to help you detox your body from added sugars, artificial ingredients, preservatives and processed foods with delicious, easy-to-prepare recipes that will help you create healthy eating habits to burn fat, reduce inflammation and enjoy sustainable energy throughout your day.

If you have any further questions, please feel free to email us at support@thebettyrocker.com for our fastest customer service available.

Wishing you all the best,
Team Betty Rocker

Do you Recommend Any Fat Burners?

Great question!No I do not. Fat burners can mess up your hormones and make you reliant on something that isn't natural. They are an unsustainable method of fat loss and they are not good for your body.The best way to burn fat off and keep it off is to do HIIT circuit type cardio, include resistance training consistently combined with a healthy, balanced dietfrom whole foods.References:

Raw, Organic Moringa – an African leaf that’s loaded with potassium, essential for maintaining water and mineral balance in the body. Potassium is ssential for nerve function, muscle control and blood pressure regulation.

Raw, Organic Spirulina

Raw, Organic Chlorella – chlorella is a single cell green algae that’s high in protein. When dried its 45% protein, and extremely abundant in vitamins.

Raw, Organic Turmeric– this spice that gives curry its yellow color is a natural anti inflammatory, and contains an important compound called curcumin – a powerful antioxidant that boosts brain health.

While I don't recommend juice cleanses or using only powdered greens, this is a great way to supplement your greens intake when you need to.

I do take a probiotic - especially when I've been traveling or eating heavier food than normal.

Probiotics introduce new and good bacteria to your gut which is vital for not only disease protection and prevention, but also improving overall gut health and stimulating immune function.

You can find probiotics in pill form but they’re also abundant in fermented foods like kombucha, fermented veggies like sauerkraut and pickles (from the fridge, not the shelf), coconut kefir, and miso paste (see this great article from the blog for more food sources).

If you'd like to add a probiotic supplement to your daily routine, these are the 2 I recommend:

It's what you put INTO the coffee that you want to keep your eye on: flavored creamers and excess, artificial sweeteners should be limited (or even eliminated!) from your coffee routine.

Personally, I prefer Bulletproof coffee beans, because I know they combine superior quality with delicious flavor.

-Betty Rocker

What Are your Thoughts About Dairy?

Hey Rockstar!

Personally, I rarely eat dairy because it doesn’t always agree with me. Some people are okay with it, but breaking down the casein (protein) causes our digestive systems to become overworked and needs a break from heavier foods time to time.

When your body has to struggle to process a food it can cause irritation, leading to inflammation, which causes some bloating. Cutting out dairy can definitely help you shred your body – but everyone is different.

Taking out dairy for a few weeks can help to reset the system and it’s definitely ok to include it if you tolerate it well. I would tell you to be conscious of the source of your dairy products- i.e. grass fed, fermented, organic. Give it a shot for 14 days and see how you feel!

-Betty Rocker

How do you Feel About Soy?

Hey Rockstar,

Soy can be a great source of protein, fat (Omega-3) and carbs which is pretty impressive! The best way to enjoy soy products is the young, whole soybeans (edamame), and fermented soy such as tamari, tempeh, and natto.

What you want to avoid is processed soy found in grain-fed meat and packaged foods with added soy, as well as soy milk (another form of processed soy) - instead, opt for hemp milk or almond milk.

Make sure to check out the links above for help with including a variety of protein, fats, and carbs in your diet.

All the best,

Team Betty Rocker

Do you Eat Completely Gluten- and Dairy-Free?

Great question!

Dairy and gluten are not "bad," but a lot of people have issues digesting them and they can cause inflammation in the body for many people. The recipes on my blog are primarily dairy and gluten free though, but they can be adjusted to suit anyone.

I also write my meal plans this way because so many of my clients and customers come to me with inflamed systems, often caused by overeating processed foods. Many processed foods fall into the wheat and dairy category, and eliminating them, even temporarily can help reset the system.

I am not 100% dairy or gluten-free. I occasionally eat grass-fed, organic greek yogurt (plain and full-fat) because the fermentation process helps break down the hard-to-digest proteins in dairy. I also eat grass fed butter sometimes. I sometimes eat Ezekiel sprouted grain products, which are not gluten free. But, the sprouting process helps break down the gluten to help us digest, as well as breaks down the phytic acid in the grains (which hinders absorption of nutrients).

When it comes to gluten, dairy, or any other commonly irritating foods, it's always best to find what works for you - as well as looking for the highest quality sources to avoid unnecessary ingredients that can cause issues for your system.

There is no "perfect" diet - different things work for different people at different times so don't be afraid to experiment and see how you feel leaving these things out - you can always reintroduce them anytime.

-Betty Rocker

I Can't Eat Eggs. What Can I use to Replace them?

Hey Rockstar!As a meal replacement:Scrambled tofu with nutritional yeast and a little mustard.In baking, there are a couple of good options:

1 T flaxseed meal plus 3 T water

½ banana or ¼ cup applesauce - Banana and applesauce work best as an egg replacer in recipes like pancakes, muffins and yeast-free quick breads, but they won’t help your recipe be as light and fluffy as they would with eggs. Just be sure to include a little baking soda or powder if the recipe doesn’t already call for it to help with this.

¼ cup Silken tofu replaces one egg. Blended with the liquid ingredients works best. It won’t change the flavor of your recipe, but it will increase the density. It works best in recipes like brownies and pancakes.

¼ cup of yogurt will also replace one egg. Similar to the notes on tofu, it will behave differently in different recipes.

-Betty Rocker

I Can't Eat Nuts. What Can I Use to Replace Them in Recipes?

Hey Rockstar! There is lots of flexibility within the meal plans so you can definitely work around your nut allergy or intolerance.

In recipes like salads, snacks and cooking (not baking), you can opt for seeds instead of nuts. Chia, hemp and flax all contain essential fatty acids and essential amino acids and digest easily.

The Approved Grocery List/Food Swap Guide included in your meal plan is broken down into fats, carbs, proteins, produce and pantry items. You can use the fats section to substitute the nut serving in some of your recipes as well.

For baking, you can try sunflower seeds, ground flaxseed meal, or pumpkin seed which is a larger seed that adds a good crunchy texture to baked goods. Sun butter is also a good option and can replace almond butter or other nut butters in a recipe.

Pro Tip: when you're experimenting with replacing an ingredient in a baking recipe, half the recipe - that's what Betty Rocker does!

Another awesome option is to just swap out recipes with nuts for a nut free alternative. Here are some delicious resources from Betty Rocker's blog:

I have a ton of amazing green smoothie recipes on my blog for you to check out!

I also have a wonderfulGreen Smoothie Guide which is included with the 30 Day Challenge Meal Plan. The Guide has over 30 different unique smoothie recipes!When I am on-the-go and don't have access to a blender, I use this amazing Green Juice from my friends at Organifi.

Great question!It’s okay if you don’t have a green smoothie every single day, but if you have the ingredients, go ahead and make one!

The important thing is to include the healthy dark, leafy greens and other vegetables often to get the benefits - I just prefer drinking them in a delicious green smoothie because it's so easy and convenient (and tasty!).

1. Blendtec: This is the one I personally use and love. It easily blends everything from smoothies to batters.. I use it daily and it has stood the test of time. It's also super low maintenance and easy to clean up. I did an in depth review of it on the blog that you can check out! You can also purchase a refurbished unit for a great price.

2. Vitamix: This is another one that I recommend. It's a fantastic blender and makes creamy, delicious smoothies! It's also great for batters, nut butters, soups, etc. This one will also last you for years without burning out, even with daily use. It's an investment- however you can save a lot on a refurbished one.

If you are using a regular blender, try these tips: Chunk up the fruits and veggies before blending. Add enough liquid (more than the recipe calls for if need be). Try using a food processor first to get everything chopped, and then add it to the blender.

-Betty Rocker

How do I Avoid Bloating After Drinking a Green Smoothie?

Hi Rockstar!

When you first start adding in more greens to your diet the bloating is caused from the extra fiber. Here are a few tips to help reduce that while your body is adjusting to your new healthy lifestyle.

If you’re not using a high-speed blender like a Blendtec orVitamix, the best thing to do is to blend your greens and liquid first. Blend until the greens are broken down and then add in the rest of the ingredients.

Be sure to remove the stalks from your greens, cut everything up to small sized pieces before adding them to the blender, and always be sure to clean your produce very well (even if it's organic) because it still goes through a lot of handling before you eat it.

You also may want to look into the ingredients you’re putting into the smoothie. If you use whey protein powder for example, it may not agree with you. Here are the top 5 protein powders that I use and recommend.This article will dive into why these are my top picks and will guide you on how to choose a high quality protein powder. A lot of protein powders out there are packed full of additives that are actually doing more harm to our bodies then good - which in turn will cause bloating!

-Betty Rocker

I'm Lost When it Comes to Getting Healthy. Where Should I Start?

Hey Rockstar!

I know how confusing it can be when you're trying to get healthy...there is SO much information that it's hard to decide where to start.

Lucky for you, I have some great resources on my blog and programs to help you get started!

I recommend starting out on this page to get familiar with my nutrition and fitness philosophy - you'll find many great articles to help you navigate the loads of information you're hearing about how to lose fat and get healthy.

And when you're ready, I have several great programs that might be a good fit for you:

1. The Body Fuel System is a 30 day eating guide that includes a 4 week meal plan, and also teaches you about the nutrients and how to use them. It goes in-depth about how the nutrients work in your body and how you should combine them to maximize your results!

2. The 90 Day Challenge Program includes an 8 week meal plan and a 12 week follow along fitness program - it's a really complete program and an awesome way to get both exercise and nutrition dialed in!

3. I also have 4 cookbooks that come as a bundle PLUS a 4-week meal plan. If you're looking for more healthy recipe ideas, the 30-Day Challenge Meal Plan is for you!

-Betty Rocker

How do you Stay Motivated?

Staying motivated is really hard for a lot of people, and it takes a lot of effort on your part to make it work. Try finding an intrinsic motivator (something within yourself) to help you stay on track. Remember the good feeling you got after accomplishing a hard workout? Or how about the extra energy from eating healthy and being active?

I stay motivated by teaching others what I have learned. Try teaching a loved one a green smoothie recipe. Learn about each ingredient and really explain to them how that green smoothie will help them with their overall health. When you're teaching others, you get inspired to keep making healthy choices!

Another way to stay motivated is to look at how far you've come! We often get so fixated on the present that we forget that we've already made so much progress. Take small steps in the right direction instead of jumping in headfirst and giving up within a few days. All the little things truly do add up over time, and they are a whole lot more sustainable.

Great question!The first thing I recommend is that you take a look at the foods you are eating - are they real, natural, whole foods? Are you eating enough protein, fat, carbs, and greens? These things are very important to keep in mind when you create a meal or eat a snack.When you eat real food, you will feel satisfied with less, as opposed to eating junk food and not feeling full.

Also, check in with yourself when you are about to eat. Are you really hungry or just bored/sad/angry?If you are seriously hungry, eat something! If you’re not hungry and just emotionally reaching for food, go do something fun or relaxing such as painting your nails or taking a leisurely walk.

Overeating can also be related to negative self talk. When we constantly berate ourselves we can be more inclined to overeat and take out our emotions on food. Working on our mindset and combating negativeself talk can lead to a much healthier relationship with our bodies and food.

Implementing what I call NSA days is also an amazing resource to help you gain control over uncontrollable eating urges. However, the number one thing I recommend for being successful when it comes to anything fitness or nutrition related in the long run is to be consistent!

The bottom line is don’t eat just to eat - eat to fuel your body when it needs food. Eat lots of green, leafy vegetables, fibrous low sugar fruits (such as apples), complex carbs, lean protein, and healthy fat throughout the day.

If you're wondering what to eat in each of these categories, I have some amazing blog posts that I'd love for you to read:

If you're seeing a changes in your body composition, that's great news! When you're eating right and exercising consistently, your body will lose fat while simultaneously adding lean muscle, which may or may not result in a big weight fluctuation.

Adding lean muscle is awesome - it's denser than fat, so as you lose fat and gain muscle you'll see your clothes fitting differently, your body sculpted and defined, your waist to hip ratio change and you'll start to feel more energy and vitality. Generally speaking, you'll have a leaner physique and greater fat-burning potential due to increased muscle mass.

Where some people get confused is they equate these changes to "weight loss" which they think should be reflected in the scale. But the scale can only measure your total mass. It's not measuring your body fat percentage vs your muscle mass percentage vs how much water you have in your system that day vs bone density - so just be aware that the number on the scale really doesn't show you everything that matters, and it's far better to look at progress pictures, take measurements, or use a scanner that measures those different numbers for you periodically.

Do you have any healthy travel tips to help me stay on track on the road?

Hey Rockstar!As someone who travels often for business events I have found ways to help me stay on track with my nutrition and keep my energy levels up for long days, and my immune system protected while I am traveling. I have created a handful of articles specifically about this topic because I know how difficult it can be if you do not have the right resources. Here are my top articles that will ensure your success with healthy traveling:

Body Fuel System Questions

What is the Body Fuel System, and What Does it Include?

Thanks for your interest in the Body Fuel System! This is the most extensive and in depth program about nutrition that I have created.

It is truly a blueprint to understanding how food works in your body and how to use and apply that information on a daily basis so you can achieve and maintain your ideal weight, get out of a fat-storing state and into a fat-burning one, feel great about the choices you make with food, and vastly increase your health.

Part 1 is the Nutrition Section, that will teach you the WHY, and Part 2 is an amazing 6 week meal plan, to show you HOW!

Here's a chapter synopsis of Part 1 and what you will learn:

Mind Ninja: Cooking is Just Like Kung Fu

Welcome To The Body Fuel System

Why a System is Not the Same As a “Diet”

Stay On Track: Observe and Report

Getting Started in 7 Easy Steps

Fit, Healthy, and Confident: Dialing in the System for Your Goals

Eating Around Workouts and Rearranging the Order of Your Meals

Protein: The Captain of the Nutrients

Carbohydrates: Thor’s Hammer and How to Throw It

Fat: One of Your Most Powerful Allies

Hate Having Superpowers? Don’t Eat Greens.

Gluten, Dairy, Food Allergies and Listening to Your Body

”NSA” - How to Create a No-Strings Attached Relationship with Junk Food

How Much Does Eating Healthy Cost?

Six Ways to Win at Grocery Shopping

Dominate Your Kitchen like a Boss

Kitchen and On-the-Go Tools

Making it Happen in the Real World: Time Commitment and Meal Frequency

Liquid Fuels: High and Low Octane Beverages and How to Use Them

Five Hacks to Crush Food Cravings

Dining Out Strategies

Travel Tips

Dealing With People Who Don’t Support Your Choices

What to do After the 4 Weeks are Over

In Part 2, you'll have:

A weekly grocery list (for 6 weeks)

An easy to follow food prep follow along (if you'd like to try doing more of your cooking for the week at the beginning of the week, you can also use the recipes and ease into the program at your own pace)

While everyone's body is unique and will have varying results, it's important to understand what's happening in your body as you start eating the way the Body Fuel System is designed.

As you begin to lose body fat, your weight will naturally reflect that, but if you combine exercise with this kind of eating, you'll also add some lean muscle - that will start to change the shape and composition of your body.

Weight is a terrible indicator of body composition. Your weight is simply a number that tells you how much the combined tissues in your body weigh – but it doesn’t tell you the far more important thing, which is what those tissues are actually composed of. Muscle and fat are very different creatures in your body. A pound of fat and a pound of muscle weigh exactly the same thing, but they take up very different amounts of space in your body.

So if you are adding muscle to your body because you’re following a consistent exercise program and eating in a way that supports that muscle and burns fat (like the foods in the Body Fuel System), you’re going to be gaining a little lean muscle and burning body fat.

This is the healthiest and most sustainable way to change your body. When you combine that approach with an exercise program like the ones I create, you accelerate your results massively.

You can achieve your ideal body when you follow the nutritional principles taught in this System - because how your body LOOKS and FEELS is much more important than the number on the scale!

If you don’t see your weight drop rapidly but you’re taking your progress pics you WILL see your body start to change. Look for those signs. Don’t judge the whole, remarkable, complex you by some arbitrary number that cannot take all of your awesomeness into account.

What Are the Foods That I Can Expect to Eat if I Follow the Body Fuel System?

The Body Fuel System is based on whole, natural foods that are unprocessed, unrefined such as:

organic eggs

natural meats & poultry

wild fish & shellfish

low-sugar fruits

organic greens and vegetables

raw nuts & seeds

natural oils & healthy fats

gluten-free grains

plus, for every recipe with meat or fish, there is an alternative option suitable for vegetarians or pescatarians, or anyone who chooses to use them.

…and many delicious recipes that combine these wholesome ingredients in creative, delicious ways that make it easy for you to enjoy them. The food in this program is gluten free, dairy free, corn free and soy free.*

*Several of the meat-alternative recipes contain soy (tempeh or tofu). If you are following the regular program, there is no soy.

If you are new to cooking, do not force yourself to go out and buy all the groceries or feel like if you don't follow the meal plan exactly you are not "doing it right."

This program was written to give you a chance to practice using these guidelines and have the right nutrient combinations.

I always focus on what I can add before diving into anything 100%.

So I'd suggest trying a couple recipes that look good to you as you're reading through the material in Part 1, and easing into doing a little more cooking each week.

Even making a couple staple dishes with enough for leftovers can make a big difference in your success. Having breakfast daily, and a green smoothie at least 4 times a week, will start to improve your energy and give you the nutrients that work with your system to naturally burn fat and improve your metabolic functions.

Depending on your comfort and experience with cooking, you can choose to use some or all of the food prep and full meal plans, and as you gain confidence you can add in more and more.

What if I'm Not Trying to Lose Weight, but See More Muscle Definition or Gain Weight?

Great question. Eating the food in the system will provide you with the optimal foundation for building lean muscle and allowing your body to regulate. It is not a “bulking protocol” as creating and sustaining that much muscle mass is a little outside of the norm – though it can be achieved with a careful body building program and food regimen.

Many of my clients who are under weight or lack that lean, sculpted muscle they want to see starting out with the System, have not been eating enough of the right foods. Once they start the program, they are able to see immediate progress, because giving the body the food it needs to build and repair tissue is actually a very simple process. Once they achieve their ideal look, they can follow the same guidelines and maintain it.

Can I Download the Body Fuel System Directly onto my Smartphone or Tablet?

Yes, absolutely. You can use the username and password I will send you to access your content from any of your devices.

I recommend downloading the files and placing them in a secure cloud sharing program, like Dropbox, so you can access them from any device Dropbox is installed on. You'll have access to the program and its components forever in your secure login area as well.

They definitely will last, but here are a couple options to make sure they're the freshest and best.1: Green Smoothie BagsWhen you get home from the grocery store, wash and prep your greens and fruit - I usually chop off any stalky stems from kale, chunk up any greens, and either put my ingredients into big individual ziplock bag or make "smoothie bags" that include several of the ingredients I'm going to use in my smoothie during the week.I don't always pre-chop the fruit, as it can get a little sticky in there and is always more fresh when you cut into it just before you're going to blend, but doing this a day or two in advance is absolutely fine.2: Freeze SmoothiesPre make your smoothie and freeze it in ice cube trays. This will lock in the nutrients at their freshest and best right after they're blended and cut up, and you can throw them in the blender like ice cubes first thing in the morning.You can also try having your smoothie either for breakfast, or as your first snack so you can drink it fresh. Of course, if this doesn't work for you, you can store it in a refrigerator to drink later in the day. The only thing I warn against is pre-blending smoothies days in advance. At least make sure you blend the smoothie the morning you will be drinking it.

I am Having my Daily Green Smoothie, but I’m Experiencing Indigestion and Bloating. What Can I Do to Help?

If your body isn’t accustomed to raw greens, eating them will be an adjustment – but one that will pay off. Here are a couple suggestions to help: 1) Be sure you are really washing your greens well, even your organic greens and fruits. The shipping and handling process isn't the same as if you’d gone and picked them from the garden and sometimes bacteria can be present. 2) If you’re blending your green smoothies in a normal blender and then drinking them, you may want to consider using a food processor, or at the very least chopping the fruit and vegetables up before blending to ensure an even blend. It also helps to first blend the liquid and greens together very well, then add the fruit and blend again. Add in any spice, protein powders, or nut/seed butters at the end and blend a 3rd time.If you’re drinking a smoothie that isn't really well broken down, it’s similar to what happens when you don’t chew your food adequately. Some predigestion happens in the mouth, and if that’s not happening, your stomach and intestines may be a bit overloaded. Be sure to remove stalky tough stems from kale or other fibrous greens.3) Eat a smaller portion of your Daily Green Salad, and include less greens in your smoothie than the recipe calls for. The amount of raw greens in the daily menu may be affecting your digestion. Start with less greens and gradually increase the amount over the next 6 weeks until your body adjusts.You can also sauté your mixed greens salad to help aid your system in digesting the fiber as an alternative to eating it raw.

I Have a Large Family to Feed and a Tight Budget. Do you Have any Suggestions for Making the Body Fuel System Work for Us?

I totally understand where you're coming from - buying healthy, whole foods can sometimes be more expensive if you don't already have some staples in your kitchen. And cooking for a large family is already tough as it is. But I'm here to tell you that everything is going to be alright!

What I suggest you do is read the entire Part 1 of the Body Fuel System and really soak up all the information. You can use the knowledge you gain to make this system work for you. You absolutely do NOT have to follow it exactly.

A good idea for you is to also read through the recipes for each week and pick a couple that sounds good to you and that your kids will enjoy. Test them out. Use the guidelines in Part 1 to pick your other foods and meals. You don't have to buy exactly every item as listed in the grocery lists. You can adapt the system to suit your budget, lifestyle, and food preferences.

If you can't buy all organic, don't sweat it. Although it's ideal, the important thing is to buy FRESH whole foods and start eating a diet full of nutrients. You don't have to buy different types of flours and nuts if you can't afford that much variety. Just stick to one or two staples and make it work for you. If a recipe contains an item that you can't splurge on (like hemps seeds), substitute a nut with healthy fats like walnuts.

This lifestyle should never be about stress. I encourage you to do the best you can with what you have and not let the rest get to you 🙂 You are making great healthy choices for you and your family and you should celebrate that! You should still be super excited about the program and learning a whole lot about making healthy food decisions!!

I’ve Been Eating the Suggested Amount of Food, but I’m Still Hungry. Is it OK to eat More?

Yes, definitely!

The suggested portions are a great starting point, but as you begin to eat these whole, nourishing foods, your body will give you plenty of biofeedback, like "I'm still hungry!" or, "I'm full!" Simple but effective 🙂

Your intake needs can change based on your daily exercise or how much you're moving, so listen to your body. If you're not hungry for all the food, don't force yourself to eat it. If you're still hungry, increase your serving size, and know it may change day to day.

I highly encourage you to go through a day or two as it's prescribed, and then adjust accordingly. Don't be afraid to combine meals/snacks if you don't need to eat so frequently, or increase portions if you're finding you're still hungry after each meal or at night.

I Ordered the Body Fuel System, but Wasn't Asked for my Shipping Address. How Can I Get my Product?

The Body Fuel System is a 100% digital program - no physical goods are shipped.

This allows you to access the program immediately - no waiting for weeks for a book to arrive. You can start your journey of AWESOME right then and there!

It also saves you money! If we were to print our book in small batches, store them somewhere, and ship them upon receipt of an order, that would raise our costs by A LOT.

Printing, storing and shipping costs are very high, and we wanted to be able to offer you our products at a low price - always. If we were to offer physical books, the cost of all of the necessary details would have to be passed on to you, our customer.

You have permission to print out sections of the program yourself - many program components are in separate documents to give you the option of what you want to print out.

Digital products are eco-friendly! By offering digital products, no paper or ink is wasted in the process. We aim to be as green as possible - and this is our way of helping the planet.

I Did Not Receive my Login Information, How Can I Download the Body Fuel System?

We're happy to help with that! Here are a couple quick troubleshooting tips:If you made your purchase using PayPal, the login details were automatically sent to the e-mail address associated with your PayPal account, so if you think this could have happened, check your other email address.If you purchased with a credit card, your login details were sent to the e-mail address you provided. Sometimes there's a typo, which is easy when you're making your purchase on your mobile device, for example. Just send us an email to support@thebettyrocker.com if you think this may be the case.

Please also be sure to check your Spam and Junk folders (hotmail, yahoo, etc.) and your Promotions tab (gmail). Sometimes the emails get lost in these folders and it just takes a little searching to find them. Also, take a moment to whitelist our email address.

Most e-mail providers have a "Search" tool near the top of your inbox - use that to search for "Body Fuel System" or "Betty Rocker" and see if anything comes up.

If you still can't find the email, please contact our Support Team at support@thebettyrocker.com and we will be happy to assist you and re-send your email!

30-Day Challenge Meal Plan Questions

Will Eating These Recipes Help me Lose Weight?

If your goal is weight loss, these are the foods that will bring your body into balance, help you shed body fat and support a workout program.

Eating whole foods is so much better for your body than eating pre-made or processed foods. Even though foods that come out of a box have plenty of nutrients, they also contain a lot of other things we don't necessarily want our body to have to filter and process, like additives, added sugar, and the chemical byproducts of manufacturing.

Even if you don't think you're eating "too much sugar" it's often easy to miss how much extra sugar is actually in the foods you're eating from the store. And when your body has more sugar than it needs, it stores it as fat - padding our waistline and making it hard to see the results of our hard work.

The recipes in the cookbooks you'll get are really easy to put together. You don't have to start out by doing a full week of prep right off the bat, or feel like you must do all the foods in the first week to get the benefit. It's always best to start slowly - especially if you're new to this kind of cooking or eating and see what looks good, what calls out to you that sounds fun to make.

A great place to start is with some of the green smoothie recipes. See what looks tasty and make one. Try making 4-5 smoothies a week and use them as a post workout small meal, or medium sized snack. I tend to add protein and some healthy fat in to some of my smoothies to make them more filling and give me lasting energy along with all those awesome phytonutrients and vitamins and fiber in the greens and fruit.

You definitely don't need to buy everything organic, a lot of people think that's required, but it's not.

Buy the best quality you can afford for what's available where you are. I save a lot of money buying items frozen, in bulk or on Amazon (specialty items like hemp seeds for example are a lot cheaper online, and easier to find).

Cooking for yourself can really help you lower your overall food costs. The nutrients you're adding to your body are what will satisfy your hunger, fuel your cells, and help you naturally burn body fat if that's one of your goals.

A little planning for the week and food prep (like what you have laid out in the meal plans) will have you skipping expensive dining out or nickel and diming yourself on lunches and snack food.

The recipes in the cookbooks range from fish to steak to pizza and quick and easy-to-make stir-fries – you’re sure to find plenty of options for everyday dining to special occasions.

Everything is gluten and dairy free, contains Vegetarian and Pescatarian options and has been tested and tried by me and thousands of other people 🙂

I'm Fairly New to Cooking. Will the Recipes be Simple and Easy to Follow?

You have several great options to get you started, and yes the recipes are quite simple and easy to follow. I've included the steps to help you with each recipe, as well as an easy guide if you'd like to try making several of your recipes on the same day to save time later in the week (also known as batch prepping).

1. You can ease into cooking by trying out a few of the recipes here and there.

I recommend trying some of the breakfast recipes that look good to you, and the green smoothies. Take a look at the daily menus and see how you can model your existing eating to match a bit more closely to the way the plan is laid out, looking for the nutrients in the food you're eating.

2. You can cook 1-2 recipes each day or prep as you go through out the week.

3. You can try my batch prepping set up to have food on hand and ready to go.

Each recipe is very simple, comes with follow-along directions and once you have done it you will be that much faster and more efficient each time.

Most of the recipes are very simple and require easy-to-find ingredients.

Don’t be afraid to try new things and get in the kitchen! You will improve your cooking skills by COOKING!

I used to be a pretty picky eater, so I don’t eat anything that’s boring, bland or generally doesn’t taste good!All of the recipes include whole foods that will nourish your body – and your kid’s growing bodies – and taste great at the same time!I get so many messages and posts on social media from my readers who tell me their husbands, boyfriends and kids LOVE the green smoothies and the recipes, and that is so great. I know it's daunting to think you're going to suddenly be cooking all this food that no one else will want to eat, but that's not the case at all :)You will absolutely enjoy these recipes! And you may always substitute ingredients to fit your style.

The recipes included in this book are complete meals for the most part, but check the daily menus for anything additional that's being added. Everything has been taken into account on the grocery list, so I suggest you look through the recipes and meal plans sections when you're getting started to see if you want to change anything.

As always, if you worked out in the evening or had an extremely active day, increase the portion size or include a serving of complex carbs with your meal. You can also swap your lunch and dinner around to be sure you're consuming the nutrients your body needs to support your workout.

I'm New to Healthy Eating. Will I Need to Buy a Bunch of Ingredients that are Hard to Find?

All of the ingredients in the cookbook are based on whole, natural food ingredients.So you’ll have things like nuts, nut flours, natural sugars (maple syrup, honey, etc) and eggs. I also love adding seeds like hemp seeds (that's probably the most unusual ingredient - it's available on amazon.com if you can't find it in your grocery store).There is such a variety of recipes in the cookbook that you can pick and choose which ones you want to try – and I suggest reading the ingredients before you get started.Click Here to get a Copy of the 30-Day Challenge Meal Plan!

Will Drinking Green Smoothies Help me Lose Weight?

If you begin replacing other types of processed foods with green smoothies, you will be able to get more greens and fiber into your body and less sugar – which will absolutely lead to healthy, sustainable weight loss. I drink a green smoothie once a day and it has kept my skin glowing, my blood sugar stable and really helped me to easily and quickly get my daily greens in!In the meal plan I help you to incorporate green smoothies into your daily life and give you loads of easy recipes to use!Click Here to Get Your Copy of the 30 Day Challenge Meal Plan!

Do I Need a Special Blender to Make the Smoothies?

Hi Rockstar!A high speed blender like a Vitamix or Blendtec does come in handy and will make the creamiest green smoothies. But you don’t need one to get started – you can make delicious blends using simple blenders.Here are some helpful tips to get the best results with your smoothies:1. Always wash your fruits and veggies.

2. I always recommend blending your greens and liquid together first, for about 30-60 seconds, then adding the rest of the ingredients.

3. Depending on the power and type of blending device you are using, it is a good idea to chunk up your fruits and vegetables before you blend them.

4. You can pre-blend your ingredients in a food processor before blending them to create better final results, if you don’t have a high-speed machine.

Can a Green Smoothie be a Meal Replacement? Can I Have One Every Day? Should I Have More Than One?

Hello Rockstar!

Yes they can replace a meal. But you want to include ingredients that fill you up. Imagine if you put just greens and fruit and water on your plate – that wouldn’t give you energy for long! But if you added some protein and maybe some chia or hemp seeds, now you’re creating something a little more substantial.

Hello Rockstar!The major difference between the two is the fiber. Throwing a bunch of healthy ingredients in the blender allows me to take in a massive dose of high-octane nutrients, vitamins and fiber in a single shot – a process that can take as little as 5 minutes. Juicing does something very similar, but you miss the fiber – a key component in food that promotes the slow release of nutrients into your bloodstream and promotes healthy a digestive system and regular elimination.I have no argument with juicing - however - as long as you’re including foods that contain fiber in your diet, you’re going to be doing yourself a favor including more veggies and fresh fruit whether you juice or blend.-Team Betty Rocker

Hello Rockstar!The 30 Day Challenge Meal Plan program does not come in the mail. It is a 100% digital program. You'll have immediate and unlimited access to the entire program as soon as you make your purchase.Your access to the program comes via email - the email you provided on purchase - and you'll be able to log in to your secure member's area from any device, anytime, forever - and access all of the product components and bonuses.

It also saves you money! If we were to print the meal plan and bonus cook books in small batches, store them somewhere, and ship them upon receipt of an order, that would raise our costs by A LOT.

Printing, storing and shipping costs are very high, and we wanted to be able to offer you our products at a low price - always. If we were to offer physical books, the cost of all of the necessary details would have to be passed on to you, our customer.

You have permission to print out sections of the program yourself - many program components are in separate documents to give you the option of what you want to print out.

Digital products are eco-friendly! By offering digital products, no paper or ink is wasted in the process. We aim to be as green as possible - and this is our way of helping the planet.

If you have any trouble finding your Welcome email with login and password, or need help accessing the program, please contact us so we can help you at support@thebettyrocker.com

When you purchase the 30 Day Challenge Meal Plan Program, we immediately send you an email (to the address you provided on purchase) with a login and password.

You'll be able to use this login and password forever, on any device, unlimited times and access all of your content, videos, guides and bonuses.

The 30 day challenge meal plan is not delivered by mail, it's 100% digital, so you get it immediately.

If you're having trouble finding your Welcome email, be sure to check junk/spam.

If you paid with Paypal, it's possible you have a different email address attached to your Paypal account, and your login details were sent there. You can easily update with us by writing to support@thebettyrocker.com.

If for some reason you can't find your email, please email us at support@thebettyrocker.com so we can help you get your login information!

-Team Betty Rocker

Fitness Questions

What are the Benefits of HIIT Style Workouts?

Hey Rockstar!

H.I.I.T. (High-Intensity Interval Training) is a super effective way to burn fat while maintaining lean muscle.

Typically a HIIT workout (which can be as short and efficient as 4 minutes – think Tabatas or as long and painful as 60 lol) pairs an intense work period (from 5 seconds to 8 minutes long) performed at 80-95% of your estimated maximal heart rate, with a recovery period that may be equally long but not exceed 40-50% of your maximal heart rate.

Some of the benefits of HIIT include:

improving aerobic and anaerobic fitness

strengthening the cardiovascular system

improving insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)

challenging the fast-twitch muscle fibers (the ones that are awesome for strength, power and looking lean and mean)

Can you tell me how to modify a workout for my specific injury/illness/condition?

Hi! I am SO sorry to hear you are dealing with an injury or have gotten ill.

It’s so important to me that you get better as quickly as possible.

Unfortunately, I cannot provide customized moves for injuries. It would be very irresponsible of me to do this as a trainer without doing a hands on assessment of you and your unique body, and being acquainted with your health history.

Please do NOT train if you have pain. Check with your doctor to find out what is appropriate for you. I know it’s tough to stop when you’re making progress, but the last thing you want is to prolong your downtime.

Make sure to choose an exercise that uses your total body to get all of your muscles warmed up. You don’t ever want to stretch cold muscles, so choose dynamic (moving) stretches, such as arm and leg circles.

After you workout, you want to bring your heart rate down slowly, and then stretch out your muscles. This is when you do static (holding) stretches. Make sure to hold them for about 30 seconds each.

-Betty Rocker

Is it OK to Workout Barefoot?

Hey Rockstar!

Yes, barefoot is wonderful. It helps you work on your balance more effectively than in a shoe with some random arch support.

How Many Times a Week Should I Work Out? And What Types of Workouts Should I Do?

Great question!

This varies for everyone, and depends on how much time you have available, your fitness level, and your goals.

For general health, it's good to get at least 3 workouts in per week where you are pushing yourself and sweating. Moving in some way daily is good for your health and supports a strong immune system, metabolism, good mood and more.

Hey Rockstar!I personally use the Seconds Pro app (available for iPhone and Android) - the paid version allows you to save workouts, input rest times, play music, and it beeps when 3 seconds remain for each interval to let you know when to switch moves. I suggest using the "Circuit Timer" setting - I use this even for the tabata workouts because it's just easier to control the input. You can also download the free version - it's the same except you can't save your workouts, which means you have to input the moves every time.There are plenty of other timer apps, and you can also just use a good old fashioned stopwatch! -Betty Rocker

I'm not seeing the results I want and I'm training 6-7 days a week. What gives?

I'm so glad you asked!

First of all, your nutrition is far more important in these situations. If you are not eating properly (and enough) to fuel your body, you won’t see the results you want, even if you're exercising every single day. Check out my meal plans here to get a jump start on your fitness!

Your body needs the right amounts of healthy fats, carbs, protein, and greens to function and make sure your muscles are fueled. Once you get that part down, then you can worry about the training part.You do not need to workout 6 or 7 days a week to see results. Your body needs time to rest and recover.

Try working out every other day, and switching up the muscle groups each workout session. For example, work chest and back one day, rest the next, biceps and triceps, rest, legs and shoulders, rest, and repeat.

You could also try doing bodyweight workouts like the ones on my blog - alternating days and switching up the workouts often. You want to keep your body guessing. You don’t have to work out for a long period of time to see results, you just have to workout smart and effectively.

-Betty Rocker

How Many Days a Week Should I Work my Abs?

Great question!

Have you ever heard the quote “Abs are made in the kitchen”? Although it may sound cliché, it is absolutely true.

You can build your abdominal muscles all you want, but with a layer of fat covering them, you will never have defined abs. I recommend a gluten and dairy free clean eating lifestyle like myBody Fuel System.

Also, make sure you areRESTING your muscles and switching between muscle groups every few days. Muscle is built while you rest and is fueled by what you eat. Make sure to include fat-burning HIIT workouts as well as bodyweight and weight circuits.

Another key to seeing the defined abs you are looking for, is by strengthening your back muscles. Your core also includes you back, which is often a neglected part (lower back). Trythese moves!

You’ll have a special workout calendar for your fitness level – beginner, intermediate or advanced and can do 3-5 workouts per week depending on the fitness level you choose

These workouts are done circuit style, for time – 8, 16 or 24 minutes. You’ll be able to do shorter or longer-duration rounds of the workouts depending on your fitness level and how much time you have.

The video demos with Betty Rocker break down modifications and teach you the workouts. You have the option to repeat the workout 2, 3 or 4 times to match your current strength and fitness level.

If you're a beginner, you will find these workouts easy to learn, and you'll get progressively stronger as you go, and burn fat and build muscle as you gain confidence in your ability to master these workouts.

If you're intermediate to advanced, you'll find these moves easy to learn and challenging to do for several rounds. You'll see major strength and endurance increases as you progress, and watch your body composition change as you increase muscle and burn more body fat.

This program can be done alongside another program to maximize it's effectiveness as long as you are taking adequate rest days.

The program is a standalone program and can be done very effectively by itself. But if you’re already doing other activities like running, weight training and other sports, it’s very easy to incorporate that into the 90 day challenge program and can be used to maximize their effectiveness. Just be sure you are taking adequate rest days.

Meal Plans:

The meal plans are not provided to force you to start doing a lot of cooking and food prep if that's not what you're used to. They are provided to give you an opportunity to form a base of healthy nutrient dense eating and make it a fun foundation to help you with your progress.

If you're new to cooking, a great way to get started is to take a look through the handy recipe document and see what recipes appeal to you. Try one or two your first week. Look for a green smoothie recipe that sounds good and try making it a couple times.

Think of what you can add, not that you must suddenly start eliminating everything you're doing already. It's about finding balance - not being "perfect."

If you're used to cooking, this will be an awesome guide, and give you so many great new recipes and guidelines to ensure you're getting all the right nutrients in your body daily to support your workout plan.

Anyone can browse the daily menus and gain a lot of help and insight into creating balanced meals throughout the day - whether you're following exactly what's there or not.

The menus don't count calories - they're based on whole foods and the plans help you to start learning the right amounts and portions for yourself without being a slave to weighing and measuring constantly.

Bonus Gifts

The bonus gifts in the program are amazing - you'll get some foundational pieces to help you with your structure, posture and alignment. You'll also get the entire 30 day challenge video collection, which you can use to supplement the 90 day challenge or use as an online workout database.It's so helpful to have a workout program you can take with you on the go, people who use the program write constantly to say how easy it is to just do a workout in their hotel, at their relatives house, in the park...absolutely anywhere.

You can absolutely do other workouts with the 90 day program, but it really depends on where you are at. The program is a standalone program and can be done very effectively by itself. But if you’re already doing other activities like running, weight training and other sports, it’s very easy to incorporate that into the 90 day challenge Program.

The most important thing to do is ensure you are taking rest days and not overtraining, listening to your body, and exercising pain free. A good way to check in with yourself is to see if you have good energy for your workout and are not tired or exhausted. Back off if you're feeling run-down.

Rest is very important when it comes to seeing results. In fact, resting is actually when your body builds muscle. During your workouts, your muscle fibers are being broken down and your body uses the nutrients you’ve consumed to provide you with the energy you need for your workout. During rest however, your body enters into protein synthesis and is able to utilize the nutrients you’ve consumed to repair and build new muscle.

Everyone is different when it comes to how much rest they need to be sure to stay hydrated, stretch, and LISTEN TO YOUR BODY 🙂

How you incorporate the program with other workouts will be unique to your fitness level, recovery time needed and what other type of program you're using.

If you'd like more personalized guidance for incorporating your program with other workouts, support and a community to access while you're going through this, be sure to join my Rock Your Life fitness community (if you purchased the 90 day program, you'll have a special invitation to join in your email - be sure to use that for a special discount)!

Hi! Thanks for asking.Absolutely not - once you make a purchase, you have access to it forever using your login and password. If you ever lose it, you can open a support ticket and we'll be happy to resend it to you.Your 90 day program includes a complete 12-week home workout plan (with videos and downloadable weekly guides), an 8-week done for you meal plan and several amazing bonuses, including full access to the 30-day #makefatcry Challenge.

I wrote the 90 day challenge to be very versatile on purpose because it's so important to be able to have flexibility in your training program. Everyone is at a slightly different fitness level and has a variety of time constraints and demands on their schedule but having effective workouts you can consistently do is the KEY to seeing and keeping amazing results.

That being said, you’ll have a special workout calendar for your fitness level – beginner, intermediate or advanced and can do 3-5 workouts per week, choosing your perfect time length – 8, 16 or 24 minutes.

You’ll also get amazing bonus gifts, including the body alignment sequence, the yoga classes, and the ENTIRE 30-day challenge video collection, a 90 day coaching e-course and everything you see on this page!

If you'd like more personalized guidance for incorporating your program with other workouts, support and a community to access while you're going through this, be sure to join my Rock Your Life fitness community (if you have already purchased the 90 day program, you'll have a special invitation to join in your email - be sure to use that for a special discount)!

Hi! I am SO sorry to hear you are injured or sick! I know it can be very frustrating to have an injury or setback to deal with when you're doing a training program but it is so important to me that you get better as quickly as possible.

There are so many different types of injuries and illnesses and since each person is coming from a unique place, I am unable to provide specific modifications. It would be super irresponsible of me to assume I know what every individual is dealing with and to provide modifications without doing a hands on assessment and knowing your health history.

That being said, you know your body best. It is important to always work within your limitations and pain free. I recommend that you check with your doctor or a PT in your area to get a hands on assessment as they will be able to give you modifications and see if it is appropriate for you to be training.

I have an amazing resource to help you during this time called How to Train When You are Sick or Injuredthat I highly recommend you read to know exactly what you CAN do right now to speed up your recovery time.

I'm wishing you a speedy recovery and sending you a BIG, HUGE, HUG.

-Betty Rocker

How are the workouts formatted?

Hey Rockstar! The 90 day challenge workouts are formatted in a circuit style - for time instead of reps. This means you will perform one exercise after another until you've completed 1 full round of all the moves. If you're a beginner/short on time, you can do 1-2 rounds (using modifications as needed). You can also do 1 round (8 minutes) 2-3 times throughout the day.If you're intermediate or advanced, aim for 3-4 rounds. You can increase or decrease the rest times between moves and rounds to make it more or less challenging.The workouts can be anywhere from 8-32 minutes (1-4 rounds) - this means you can customize your workouts to fit YOUR schedule and YOUR energy.

You have a special workout calendar for your fitness level – beginner, intermediate or advanced and can do 3-5 workouts per week, choosing your perfect time length. Your fitness level or schedule may change, so you always have the option to use a different calendar.

Each week, the will workouts build in complexity, increasing your strength and endurance and helping you burn fat!

When you purchase the 90 Day Challenge Program, we immediately send you an email (to the address you provided on purchase) with a login and password.You'll be able to use this login and password forever, on any device, unlimited times and access all of your content, videos, guides and bonuses.The 90 day challenge is not delivered by mail, it's 100% digital, so you get it immediately.If you're having trouble finding your Welcome email, be sure to check junk/spam.

If you paid with Paypal, it's possible you have a different email address attached to your Paypal account, and your login details were sent there. You can easily update with us by writing to support@thebettyrocker.com.

If for some reason you can't find your email, please email us at support@thebettyrocker.com so we can help you get your login information!

-Team Betty Rocker

Am I going to get the 90 Day Challenge in the Mail?

Hey Rockstar! So the 90 Day Challenge program does not come in the mail - the videos and guides are all located inside your secure VIP download area that you'll have anytime access to. You can watch them on any device, anytime, and download your guides and save them anywhere. You’ll have forever access to this once you have purchased it!If you have any trouble finding your Welcome email with your personal login and password, please contact us so we can help you at support@thebettyrocker.com

When you first made your purchase, we sent you an email with your login details and the website where you login.Search your email records for this email and use the details to login to the site. Its subject is: "Welcome to the 90 Day Challenge" and was sent from bree@thebettyrocker.com.This way you always have access to your product and can download it on your devices whenever you need to.If you misplaced the email with your login information, please email us at support@thebettyrocker.com so we can resend your login details.

-Team Betty Rocker

Home Workout Domination Questions

What Kind of Workouts Will I Do With This Program?

Hey Rockstar!

Thank you for your interest in the Home Workout Domination program. There is so much variety and room to grow with this program!

You will be doing upper body, lower body, full body, HIIT (High Intensity Interval Training) and yoga workouts. To add even more variety, you will have multiple options for each exercise - you can do these workouts using only body weight or add more resistance with various workout equipment or house hold objects like cans, wine bottles or water jugs.

The upper body, lower body and full body workouts are formatted using super sets which are mini circuits that combine strength training and cardio to maximize fat burn and muscle gains. The HIIT workouts are full circuit workouts while the yoga is done using a traditional yoga flow format with a modern twist - like the option to use some dumbbells or weighted objects for additional resistance and strength training.

If you have any further questions, please feel free to email us at support@thebettyrocker.com for our fastest customer service available.

There is a lot of variety in this program. You'll be doing HIIT workouts, Super Sets and Yoga so the length of each workout will depend on which workout you are doing. Most of the follow-along videos are 25-35 minutes, but you can also take out a round, a super set or just do 20 mins of the yoga if that is all you have time to do.

This program is SUPER flexible, and you can use the videos in a way that works with your schedule. There is no "all or nothing" with this program. Just show up 4-5 times a week, and if you only have 20 minutes then get in the 20 minutes and keep coming back - consistency trumps perfection every time!

Great question! You will have access to the entire program on your mobile device so you can take the follow along videos to the gym and do the workouts with Betty Rocker.

There are also workout trackers included in your program so you can track your progress. If watching a follow along video at your gym isn't an option, you can just take the workout trackers and go at your own pace.

Yes, absolutely! Betty Rocker travels a lot and creates her programs with traveling and vacation in mind. You will have access to the entire program on all your devices as well as the workout trackers you can use if you don't have a solid internet connection (or none at all) or would like to do the workouts without a video at your own pace.

If you want to bring some resistance equipment with you, cables, bands, and jump ropes are super compact, and you can take them right along with you in your carry on or checked bag. However, equipment is totally optional with this program. You will still get an amazing workout using your bodyweight as resistance.

Hey Rockstar! Yes, and - to help you see it the way Betty Rocker does in a more empowering way than just how much you weigh, instead of focusing on "weight loss" alone, all of Betty Rocker's programs are designed to help you get stronger, leaner and healthier.

There is sometimes confusion around this topic because as we lose fat and gain muscle, the scale (where we measure body weight alone- not how much body fat/muscle/bone/water/fluid) doesn't always reflect the changes the way we expect it to.

As you become stronger, you will increase the density of your muscles while losing fat. The scale cannot accurately measure this process because as your muscles become denser your weight may stay the same or increase even though you're losing fat.

For the very best results, you will also want to make sure you're eating whole, nutrient dense foods that fuel your body for your workouts, for the repair and recovery process and for sustainable energy throughout your day.

The Home Workout Domination program comes with an in-depth eating guide that includes a 7 Day Meal Plan that will kick-start your progress into high gear!

If you are looking to build muscle with or without a gym membership, you have chosen the right program!This versatile program combines resistance training with explosive cardio to effectively and efficiently add lean muscle and burn fat.The program's approach to repetition and diversity allows you to see your strength progress. Because this program uses weights and resistance style training, you will increase your effort naturally as you gain strength.

Having the option to add weights and do different modifications within each workout provides so much variety in this program. Plus, you will have the benefit of muscle confusion AND muscle progression simultaneously to maximize your results.

If you have any further questions, please feel free to email us at support@thebettyrocker.com for our fastest customer service available.

Yes, this program is awesome for beginners - it's actually great for all fitness levels as Betty Rocker breaks things down, shows modifications and also demos how to progress it up to be more challenging.

You will have home workouts that give you the option to use bodyweight and/or some equipment. Every workout comes with a companion demonstration video to help you learn proper form, safe alignment and all the equipment options before doing the follow along workout with Betty Rocker.

Plus, with all the great options, you can grow with this program and use it over and over again without it feeling repetitious. This program also includes a Healthy Eating Guide with a 7 Day Meal Plan so you can get a great feel for healthy eating that supports your workouts!

Lioness Questions

Can I Do the Workouts at Home?

Hey Rockstar,

Thank you for your interest in the Lioness program.

If you have weights and equipment at home, you absolutely can – but you will find it easiest if you are at the gym. If you want to do it at home, you will need dumbbells, a Swiss ball, bands (or a cable pulley system), a chin up bar, a barbell with weight plates (with options to increase weight each week), and a bench.

Progressive overload, which means adding weight/resistance accumulatively, is what gives you results quickly – so having access to weights that go up in small increments is ideal. For most of the exercises, you can start with bodyweight or with very light weights, and as you get stronger, add weight each week.

We look forward to celebrating all your success with the Lioness program. Please feel free to email us at support@thebettyrocker.com if you have any further questions.

-Betty Rocker

How Long do the Workouts Take?

Hey Rockstar,

So excited to tell you more about this awesome program!

In Phase 1 (the first 4 weeks), you'll dedicate 4 days a week to the lifting workouts, split between upper and lower body circuits. These workouts take between 45 min to an hour to complete (to account for warm-up, changing weights, resting, stretching, a HIIT finisher or an ab circuit to finish).

In Phase 2 (the second 4 weeks), you’ll do 3 days of full body power strength training (also 45 minutes to an hour with the warm up, strength training workout, abs workout and stretching) and one shorter cardio day (20-35 minutes).

You will have the option to add another day of cardio or HIIT if you are at a more advanced level and properly fueling your body with balanced nutrition - but it's completely optional.

You can also enjoy active recovery day movement like yoga, cycling, swimming and walking on your rest days.

Read More about Lioness Here!If you have any further questions, please feel free to email us at support@thebettyrocker.com for our fastest customer service available.

-Betty Rocker

Is This Only for Experienced Lifters or People Who are Already in Great Shape?

Hello Rockstar!

Not at all. You can start from any fitness level and experience great results. No matter how much experience you have, you will get in the best shape of your life.

If you are an experienced lifter, you’ll love how rapidly you progress and how easily you can challenge yourself with this 2-phase program. If you’re a beginner, you’ll quickly master the exercises with the easy-to-follow video tutorials and make rapid progress.

Having a 2-phase program means you get to focus on learning one complete 4 week program at a time. In this 2-phase program, we are going to take advantage of progressive overload, so you can improve your gains, get stronger and more shredded.

You’ll watch your strength increase and excess fat melt off your body as you build your foundation in Phase 1, then you’ll up the intensity and begin a brand new timing sequence that will take your results to the next level in Phase 2.

Progressive overload is exactly what it sounds like: adding heavier weights over time to facilitate adaptation from your body. The adaptation is increasing your strength and muscle mass- so you are progressively (increasing over time) overloading (increasing weight) your muscles with weight heavier than they are used to using.

A lot of the women I talk to and work with have a sort of fear that lifting weights or lifting heavy weights is going to “bulk them up.” This is a total workout fallacy. It is very hard to add muscle. It takes time, a lot of consistency, a conscious approach to nutrition, and proper sleep and rest as well. Even men, who have more testosterone than women and who carry more muscle mass (the more muscle you carry the faster you build more) work hard to add muscle. It’s not easy.

As you add lean muscle, your body burns more calories at rest – so you’ll be burning more fat and adding muscle. Weight lifting sculpts those beautiful body lines.

Hello Rockstar!Totally. I know you’re a busy woman on the go, so not only will you always have access to the videos and content but you’ll also be able to access the video library on any device you are using.-Betty Rocker

Hey there Rockstar!In the Lioness Meal Plan you will get 8 complete weeks of grocery lists, daily menus, food prep guides and an approved grocery swap out list - that way you can make each recipe work for you and your families needs. I also provide great nutritional information to give you an insight of what each of the nutrients are and how they are working together in your body. It is very important to know what you are eating and why!-Betty Rocker

Yes, absolutely! You can pick and choose healthy recipes to try like Green Smoothies, one of my delicious protein muffin treats, healthy entrees and breakfasts and start incorporating them into your week, or you can try following the daily menus - either as a guideline or close to how they're written.

When you build your daily eating around whole foods with balanced nutrients your body will quickly respond with more energy, support your lean muscle development for more tone, and you'll lose excess body fat.

You can jump into the Quick Start Guide and use the meal plans as a reference, or do some food prep and set yourself up for the week using the grocery lists. You’ll have plenty of options - you can make it your own.

For best results I have included a great 8-week meal plan to go along with the workouts, but you absolutely do not have to follow them exactly. The meal plans are there for you if you wish to take all of the guesswork out and just follow the plan how it's laid out.

If you want to follow your own meal plan, or just aren't ready to dive right into a full week of prepping and shopping, I created a Nutrition Quick Start Guide for you to understand the basics and put together your own week of meals.

Read through the Nutrition Quick Start Guide and the Complete Getting Started Guide to really understand how to use the meal plans in any way and create a healthy, balanced week of meals.

That is no problem at all - all of my meal plans are super flexible, and also include vegetarian options.

If you have a food allergy, simple use the "food swaps" section of the Nutrition Quick Start Guide to interchange whichever food you are allergic to with something similar. Anything on that list of swaps is a great option!

If you don't like certain ingredients in a recipe, you may also use that food swaps section to use something you DO like.

As long as you're choosing foods and ingredients that are in their whole and unprocessed forms, you can't go wrong.

30 Day Challenge Questions

If you can't find your confirmation email, it's either in your junk or spam, or you accidentally mis-typed your email and we weren't able to deliver to you.

If you suspect that may be the case, simply try signing up again, typing carefully, and if it works you should see your confirmation email shortly, but if it doesn't work be sure to look in junk or spam for that confirmation message.

If you're looking on YOUR PHONE, your general mail app on your mobile device may not save ALL of your spam messages to save storage. Look on your Gmail App, Hotmail App, Yahoo App etc, OR just look on your computer in the full spam folder.

Dear Challenger,

So sorry you're having trouble finding your email! This is one of our toughest issues to solve, because we send the emails the same way every day, at the same time once you have signed up and the problem is actually due to the way all the different email servers work.

We can tell you from looking up thousands of people that in every case the email has been sent (the emails are automated), but it has not been opened - which means it's getting sent to you, but it's skipping your inbox due to spam filtering. Using the link above will ensure this doesn't happen again.

Create a filter for Betty Rocker's emails, WHITELIST her email address, drag any messages you find in junk/spam/promotions folder to your INBOX and mark them as safe, add her to your contacts (bree@thebettyrocker.com) and look every day at the same time (3:30-5:30am EST) for your email - if you don't see it, it's in your junk folder. Delaying looking for it there can cause it to have already been deleted by your email server.

If you're looking on YOUR PHONE, your general mail app on your mobile device may not save ALL of your spam messages to save storage. Look on your Gmail App, Hotmail App, Yahoo App etc, OR just look on your computer in the full spam folder.

So the best thing to do if an email isn't in your inbox is to search for it in junk/spam from the email provider's app (i.e the yahoo app or the gmail app) if you're on your phone, or from your regular computer or laptop.

Many, many people write us back to say, oops, oh yeah - I found it in junk but it didn't show when I was looking on my phone! We send the emails daily at the same time on an automated timer.

So if one day one is missing, it's not because we didn't send it - it's because it ended up in the wrong place - and unless you check right away, it's possible it has already been deleted.

We know how frustrating that is and we are so sorry that you're having trouble!

Unfortunately, we do not have any control over the way all the email servers works. Email companies like yahoo, hotmail, live.com, sbcglobal and work and school accounts are the worst and the most inconsistent for us - it's so weird because you'll get a lot of our emails but then randomly they'll filter your day 4 or day 10 to spam.

We don't know any way to fix this because it isn't something we do on our end - we do everything the same every day, and are a well respected sender.

One of the reasons we ask you to confirm your email is so that we can show our email service provider that we are taking every precaution possible to verify you want to receive email from us.

But because so many businesses send spam, and email companies all vary in the way they sort messages, we do always recommend using the BEST email you have - and we have the fewest problems with gmail accounts. It's almost worth getting a gmail account for the challenge if you want to make sure you get all your emails!

Since your email has already gone missing (which is why you're here) - please do a thorough search for it the way I described above (not just on your mobile app). You can search for "Betty Rocker" or "bree@thebettyrocker.com."

Our team can help you by sending you your email again if you can't find it, but due to the high volume of email we receive daily we cannot guarantee that we can help everyone with this issue as fast as you are hoping for.

Why? Email accounts with known issues include Yahoo, Hotmail, Live.com, MSN, .edu and work accounts - you may be able to get your emails at these email addresses, but due to the strong spam filters on these email servers, many emails end up in junk or spam or don't even make it to you at all. GMAIL is the most likely to deliver, however, emails may go into a different folder like "Promotions."

Want to update your email address? Use the "Manage Your Account" link at the bottom of an email you've previously received or contact us at teambettyrocker@gmail.com and let us know what email you'd like to update to, as well as which email you'd like to update from.

2. Clicked on the LINK in the confirmation email that you get right after sign up.

Why? Confirming that we have the right email address is one of the ways we get permission from your email server to send to you, and it also verifies that we have the correct email address. It's easy to mistype on a mobile device, so if you haven't found your confirmation email, check your junk or spam or it may possibly be that you typed your email address wrong.

3. Add Betty Rocker to your contacts:

bree@thebettyrocker.com,

marked her as a safe sender and created a filter for emails from her to go to your inbox.

Why? If your email doesn't know that we are supposed to be writing you, it might block our emails or send them to spam or junk.

*Emails get sent AUTOMATICALLY at the same time every day. Get in the habit of checking for it each day, and if you do not see it, it is in your junk or spam.

Keep in mind that looking for email on your mobile device may not always search all folders, so you may want to check from your desktop or laptop.

If you find it in your junk, MOVE IT TO YOUR INBOX and follow the prompts to alert your email service that you want all messages from us to go to the inbox 🙂

GMAIL USERS:

You're going to have the BEST luck getting all your emails, BUT they often go to a different TAB in your account.

This is not always obvious on your mobile device so it's VERY important that you add a STAR to Betty Rocker emails, ADD HER as a contact, and DRAG any emails you find in your PROMOTIONS TAB from her to your PRIMARY INBOX and follow the prompt from Gmail to always put her messages in your inbox.

Skipping any of these steps basically means you may or may not get all of your challenge content.

YAHOO, MSN, HOTMAIL:

You may have some issues getting all of the emails, as some of them inevitably get filtered to spam and until you specifically ADD HER AS A CONTACT, CREATE A FILTER for emails from me and/or mark us as a SAFE SENDER. Please follow these steps so you can get your emails 🙂

WORK or SCHOOL EMAIL:

It is NOT ideal to use your .edu email address or any address that's issued to you from your work server. These emails almost always get about 50-50 deliverability EVEN AFTER YOU CONFIRM.

These servers have mega high spam settings and even emails you want will get auto-sent to spam. So SIGN UP WITH YOUR personal email or get a Gmail account.

I want to check in for the challenge, but I don't know where to go

Hi Challenger!Betty Rocker checks her Facebook Wall every single day to read the Challenger check-ins. Our team responds to the private messages sent, so if you want Betty Rocker to see your check-in or commitment, please don't send it as a message, post it on her wall so she can see it and send her encouragement.To post on Betty Rocker's Facebook wall:1. Go to Betty Rocker's Facebook Page.2. Scroll down to where it says "Write something..."3. Write your post as you would on a friend's Facebook wall and post it.

4. Your post will be sorted to the "Visitor Posts" section.

Feel free to scroll through the other challenger check-ins to comment, like and support your fellow challengers! Hundreds of people check in daily, and it is super motivating for everyone to receive support and encouragement 🙂

You're doing such a great job, and we appreciate you!

Team Betty Rocker

What time do the emails come each day?

Great question!

Your confirmation email (this is the one that tells us we have the right email for you) comes right after you sign up.

As soon as you click the link inside it, you’ll get the WELCOME email with important challenge info. The following day (between 3:30-5:30am Eastern time) you will receive your Day 1 workout email.

The rest of the emails will be sent out between 3:30-5:30am Eastern time each day.

If you don’t see your email by 5:45am Eastern time, check your junk folder immediately, and please read the answer to the question above this one for help with missing emails.

-Team Betty Rocker

Can you tell me how to modify a workout for my specific injury/illness/condition?

Hi! I am SO sorry to hear you are dealing with an injury or have gotten ill. It’s so important to me that you get better as quickly as possible.

You need to know that it is not within the scope of this online program for me to provide customized moves for injuries. It would be very irresponsible of me to do this as a trainer without doing a hands on assessment of you and your unique body, and being acquainted with your health history.

Please do NOT train if you have pain. Check with your doctor to find out what is appropriate for you. I know it’s tough to stop when you’re making progress, but the last thing you want is to prolong your downtime.

Also, know that the 24 hour countdown starts when YOU click the link in the email. So if you need to take a few days or a week off to get better, just save your emails and begin again when you are ready. Nothing is more important than taking care of your body!

I’m wishing you a speedy recovery, and sending you a BIG HUGE HUG!

-Betty Rocker

Something happened, and I need to delay/pause/restart the Challenge

Hey Challenger!We understand - life happens! So you're here to figure out if you can pause, restart or delay your challenge.The "bad" news is we can't pause, stop or restart the challenge emails. Once you sign up, they will come automatically once a day.But the GOOD news is, you don't necessarily have to lose access to the videos. The timers actually don't start counting down until you click the link in the email for the first time.So, if you need to pause or delay your challenge, just wait to open the emails - you can let them pile up in your inbox and go through them one day at a time when you're ready to start again.If you'd like to keep all the workouts forever, and use them over and over, Betty Rocker offers them as a bonus gift inside of the 90 day Challenge program, which is offered at a significant discount to you during the 30-day Challenge, and is what most challengers do after completing the 30 day program.We're wishing you all the best,

Team Betty Rocker

What should I do if I’m having trouble playing/seeing/hearing a challenge video?

Hi! We are so sorry to hear you're having trouble getting the video to play! We are glad you're doing your workout though 🙂

I ordered a product but I can’t find my Login/Welcome Email - Can you Help?

Thank you so much for your purchase!

Right after you purchase, you’ll get an email (to the email you used on purchase) with a secure login and password so you can INSTANTLY access your program materials online.

If you have not been able to locate your email after 10-15 minutes, please check your spam/junk folder (and “promotions” tab if you are using Gmail) from a computer, not a mobile device.

If your email server has a search bar tool at the top of the inbox, type in “Betty Rocker” to see if the email comes up, regardless of which folder it is in.

If you used PayPal for your purchase, the email would have been sent to the email address associated with your PayPal account.

If you still can’t find it, add bree@thebettyrocker.com as a contact and safe sender in your email account, as well as marking us as a whitelist sender. You can also email us at support@thebettyrocker.com if you still can't find your Welcome email. Be sure to tell us the name you used upon purchase and the email you used so we can locate your order.

If you ordered 2 products at the same time, there is sometimes a slight delay in the second product access simply because of how our payment processor batches payments. You'll get a welcome email for the first purchase right away, but the second one sometimes gets to you a little later - but the username and password will be the same as the first program.

If you paid and it went through, it will absolutely be available to you within a few hours of purchase. You can write us at support@thebettyrocker.com during normal business hours and we can manually speed that up for you.

All the best,

-Team Betty Rocker

I’m interested in one of Betty Rocker’s programs - will it be shipped to my house?

Thank you so much for your interest in Betty Rocker's amazing programs!

All of our programs are 100% digital - which means no physical book or CD/DVD will be delivered. This information is on all of our pages and checkout forms.

The reason we do not currently offer physical products is because it allows us to keep the cost as low as possible to pass on the savings to you. You have permission to print any of her books and meal plans out - we have broken most of the programs into separate documents to make it very easy for you to print just the recipes for example.

Right after you purchase, you’ll get an email (to the email you used when you purchased) with a secure login and password so you can INSTANTLY access your program materials online.

You'll have forever access to your new program, and be able to log in to your secure area from any device.

If you paid with Paypal, sometimes you will have a different email in Paypal that your welcome information gets sent to, and it's important that you check that account right away. You can easily update your email with us once you find it by using the link at the very bottom of your email that says "Manage My Account."

So glad you asked! In your email each day, Betty Rocker has added the workout at the bottom of the email so you have a copy to keep.

On the workout video page, just below the video, there is also a PDF of the workout for you to download and keep. Make sure to save the PDF each day, as the page will expire after 24 hours.

Click the link and the PDF will open in a new tab. You can save the PDF to your computer or device by hovering over the bottom right corner and clicking the button that looks like a floppy disc.

-Team Betty Rocker

Is It OK to do Other Workouts Along with the Challenge?

Hi Challenger!Yes, it's definitely ok, and it really depends on where you are at with your fitness level.Many challengers at the intermediate to advanced fitness level are doing other workouts programs when they sign up for the challenge, but the challenge itself can deliver great results.The most important thing to do is ensure you are taking rest days and not overtraining, listening to your body, and exercising pain free. A good way to check in with yourself is to see if you have good energy for your workout and are not tired or exhausted. Back off on your training if you find that you are.How you incorporate the challenge will be unique to your fitness level, recovery time needed and what other type of program you're using.Stay hydrated, stretch, and LISTEN TO YOUR BODY 🙂

Hey Challenger!!I personally use the Seconds Pro app (available for iPhone and Android) - the paid version allows you to save workouts, input rest times, play music, and it beeps when 3 seconds remain for each interval to let you know when to switch moves.For the challenge workouts, I suggest using the "Circuit Timer" setting - I use this even for the tabata workouts because it's just easier to control the input.You can also download the free version - it's the same except you can't save your workouts, which means you have to input the moves every time.There are plenty of other timer apps, and you can also just use a good old fashioned stopwatch!-Betty Rocker

Should I Warm Up/Cool Down Before the Workout?

Hi Challenger!

Yes, you should always make sure to warm up before exercising. During the challenge workouts, I always choose a move that warms up your entire body to start the circuit, so you won't really have to worry about this while doing the challenge workouts.

You don’t ever want to stretch cold muscles, so choose dynamic (moving) stretches, such as arm or leg circles before you exercise.

After you workout, you want to bring your heart rate down slowly, and then stretch out your muscles. There are a variety of ways to stretch.

You don't have to stretch for a specific length of time, the way I do it is to feel my body and notice the amount of stretch. I take the stretch to what for me is "7" on a 1-10 scale, where 7 is a "good hurt" and 8 is an "ow." I never stretch to "ow" 🙂 As the stretch progresses, the quality should go down to about a 5. Then I stop the stretch.

Having a Meal Plan to follow will speed up how quickly you see results with this challenge. Doing workouts alone will never give you the lasting results that including proper nutrition will. Have you ever heard the saying, "you can't out-train a bad diet?"

Your decision to take the challenge was based on your desire to make changes to your body, and to your life. Your focus is already on success!

You have some great options to get the right plan for you.

The two main 30-day meal plans I have for you are both totally unique - they have different recipes and plans to follow but have the same easy-to-follow format.

They both include grocery lists, meal plans, recipes (gluten and dairy free, Vegetarian options are included, but not Vegan), and food prep set up - here are the differences:

The Body Fuel System, in addition to the complete 30-day meal plan, also includes a Blueprint to understanding how the nutrients work together in your body to naturally burn fat, support lean muscle when you're exercising and explains how to eliminate inflammation, detox your body and totally rock your life.

This is a really good program to start with if you are new to how balancing nutrients in your body works and you would like to really create a foundation of health. It explains the best sources of carbohydrates, protein, fats and greens, and how to get them into your body in balance - to support exercise, energy, lean muscle and fat burning.

The 30-Day Challenge Meal Plancontains a condensed jumping off guide to understanding how to balance your foods, and also has a 30-day meal plan. In addition to the 30-day Meal Plan it also has 4 complete cookbooks, Green Smoothies, Breakfasts and Sides, Healthy Entrees and Healthy Desserts so that you can mix and match recipes and have lots of variety even after you finish the 30-day plan.

It's a great choice if you are comfortable with the way balancing foods works and are looking for a great program to follow and lots of additional recipes to keep your body in that fat burning mode that supports you while you're training.

Many people start with the Body Fuel System and then get the 30-Day Challenge Meal Plan. Both options are amazing and will help you succeed, and maximize your results during the 30-day Challenge!

To your success!

-Betty Rocker

Can you give me some healthy eating guidelines? I'm not sure where to start.

Hey Challenger!I have some awesome resources to help you get started with healthy eating:1. Start Here!Find my most helpful blog posts to get started with nutrition, fitness, and motivation.2. 5 Step Food Prep and Recipes Guide for a Lean, Healthy BodyGoes over how to balance your eating, shows how I plan a week, gives the recipes I choose, why I choose them, how I write a grocery list, and a sample 3-day meal plan.

I have created several excellent meal plans to provide you with balanced daily menus, healthy recipes (gluten and dairy free, Vegetarian options included), grocery lists and lots of great information to help you learn how to incorporate this into your lifestyle.

Learn my time-saving eating secrets, and see a day of my meals broken down so you can copy me!

-Betty Rocker

How do I choose a protein powder?

Hey Challenger!With so many protein powders out there, how do you know which one to choose?If you’re like me and eating as many foods in an all-natural state as possible, minding your added sugar intake and avoiding processed dairy, even the “all-natural” protein powders can present a challenge.And, if you’re okay with dairy and want a quality whey protein powder, what are the guidelines for choosing one?Don’t worry – I’ve got you covered.>>Top 5 Protein Powder Recommendations

I also included some really important information below the recommendations about protein intake and why this nutrient is so vital – especially if you’re training regularly. Please use it as a reference.

To all my lovely ladies who are worried about it “bulking you up” – I hope this helps clear up some myths and empowers you with the knowledge to balance your nutrient intake more effectively!

Hey Challenger!To be honest, I don't have an answer to that. If you're in the habit of weighing yourself, one of the important things to know is that your weight on the scale won't actually tell you much about your body composition - as in how much water you're carrying, how much muscle, and how much fat.You may start to notice you're feeling stronger, you might notice your clothes fitting differently without a lot of weight loss, which means your body composition IS changing. Muscle is denser than fat, and takes up less space - so as you lose fat and add muscle, that is exactly why you won't always see the number on the scale going down super fast all the time.Everyone is completely unique and the rate at which we lose fat is different.Exercise makes you FEEL amazing - more energy and better sleep are some side effects of regular exercise.Fat loss occurs faster when combining these challenge workouts with a healthy, balanced diet - so please do use the resources I provide you throughout the challenge to get the best and longest lasting results.

That's why you DEFINITELY should take PROGRESS PICTURES every week, and NOT rely on the scale.

In fact, I suggest not stepping on the scale at all during the challenge. Use your clothes as a way to track progress - they will start feeling loose as the weeks go by!

Great question...yes, I do! So many good ones....You can get all of the Green Smoothie recipes I have posted on the blog RIGHT HERE.With all of my meal plans, you will receive 2 smoothies every week. And with the 30-Day Challenge Meal Plan, you get my Green Smoothie Guide to teach you how to make the best, most nutritious smoothies...with TONS of recipes to choose from!Click Here to Check out all of my Meal Plans!-Betty Rocker

Rock Your Life Membership Program Questions

What Does the Membership Include?

Betty Rocker's Online Fitness Membership is one-of-a-kind!

You'll get access to an amazing support network of like-minded people, including Bree (aka Betty Rocker)! She and her amazing team of coaches are in the membership community daily, answering your questions and cheering you on!

Program Support

When you purchase a Betty Rocker Workout Program or Meal Plan, the membership community is the best way to ensure you have knowledgeable support from the start! You can get your questions answered, stay motivated, and enjoy the experience as part of a dedicated tribe rather than going at it solo.

Private Facebook Community

Your membership includes access to the 24/7 private Facebook Community where you can exchange ideas, give and receive encouragement, share challenges, and celebrate triumphs in a supportive, private, safe space. There's nothing else like it on the Internet!

Live Weekly Online Home Workout Class

Every Wednesday at 5pm PST | 8pm EST, you're invited to a live online workout class. Members tune in from all over the world to exercise together from the comfort of their own homes.

There are video spots in the "front row" of the call, but not to worry - that part is optional, and even if you don't want to be on the video, you can still chat live with other class members in the chat box. 🙂 If you DO want to be on the video, you'll see yourself on the screen with Bree and the other front row attendees.

The class time was chosen because it works for the most people in the United States, where Betty Rocker is based. With multiple time zones and schedules, it is tough to choose the perfect time for everyone - that's why all classes are recorded and posted right away in your member's area for you to use as many times as you want! They include minutes as well so you can jump right to the workout.

Members-Only 30-Day Challenges

Four times each year, Betty Rocker hosts 30-day challenges in the Rock Your Life Community for members only. All past challenges (like "Hotter for the Holidays," "Sexy Sculpt," and "New Year New You," to name just a few,) are also accessible to all members at any time and can be found in the Members Area of the Betty Rocker website.

Monthly Workout Support

During non-Challenge months, Betty Rocker coaches offer guidance and advice on exercise plans to help you keep your momentum going in the right direction!

Whether you're following one of Betty Rocker's workout plans, training for a specific event like a 5K or a triathlon, trying another exercise program completely, or just winging it, the Betty Rocker coaches will work with you in the community to align your goals with your actions!

Bonus Gifts

Your membership ALSO includes a special Bonus Jumpstart Kit!

This kit includes a 7-day Meal Plan of gluten-free, dairy-free recipes (complete with vegetarian options), grocery list, food prep steps, and daily menus. In addition, you'll get a 7-day video course to get you started with making green smoothies, reading food labels, and lots of other useful information to help you navigate and build on your healthy lifestyle of awesome!

Log into the Betty Rocker Member's site using the username and password we sent you when you joined.

(Missing your username and password? Try checking your spam folder for the email. Still no luck? Email us at support@thebettyrocker.com.)

Hover over "Members START HERE" in the green navigation bar; click "Join the Group" in the drop-down menu.

There you'll find the link to join, as well as group guidelines, hashtags to use, team bios, and more!

How do I attend the live class?

Log into the Member's side of thebettyrocker.com using the username and password we sent you when you joined.

Hover over "Members START HERE" in the green navigation bar; click "How to Access the Live Class" in the drop-down menu.

There you'll find step-by-step instructions on how to register for and attend the weekly live classes from wherever you are!

(Missing your username and password? Try checking your spam folder for the email. Still no luck? Email us at support@thebettyrocker.com.)

I've Asked to Join the Membership Group, but Still Haven't Been Approved. Why Not?

Group approvals happen every day (excluding holidays), so a Team Member will typically get to your request within 24 hours.

All approvals are subject to membership verification, so if the name you use on Facebook is different than the name you used to sign up for Rock Your Life, please email us at support@thebettyrocker.com to let us know!

How do I change my Facebook group notification settings?

To control notifications from within the Facebook group, click on the white "Notification" button in the banner on the top of the page.

How do I find my Bonus Gifts?

First, log into the Members' Area of the website with the username and password we sent you.

Next, hover over "Members START HERE" in the green navigation bar.

You will see drop-down options for not only all the workout classes and 30-Day plans available to you, but also your Bonus Gifts!

How Do I Cancel My Membership?

It's easy!

Simply email us at support@thebettyrocker.com and we will take care of the cancellation right away.